How should breakfast recipes be arranged? What is the easiest breakfast recipe?

After a night's sleep, a lot of water and nutrients are consumed from urine, **, and breathing, and after getting up at breakfast, they are in a state of physiological water shortage. If you only eat a regular breakfast, it is far from being able to supplement physiological dehydration. Therefore, do not rush to eat breakfast in the morning, but should immediately drink 500-800 ml of cold boiled water, which can not only supplement the physiological need for water shortage, but also play a washing role in human organs, so as to improve organ function and prevent the occurrence of diseases.

The amount of nutrients in the breakfast recipe should be appropriate, and it should generally account for about 30 of the day's supply. Among them, the nutrients that may be insufficient in lunch and dinner, such as energy and vitamin B1, should be increased in moderation. And to achieve the combination of thick and thin, meat and vegetables, so that the proportion of 8 essential amino acids in the food protein is more balanced, and the nutrition is complementary.

Cooking should pay attention to not only consider the physiological characteristics of personality, but also consider everyone's appetite interests and taste preferences, it is best to eat hot porridge, hot oatmeal, hot milk, hot soy milk, avoid drinking iced coffee, iced tea, iced milk, etc., and eat less fried food.

Many people are accustomed to eating steamed buns, fried foods, and soy milk for breakfast. There are also people who eat eggs, meat, and milk. Although the above foods are rich in carbohydrates, proteins, and fats, they are all acidic foods, and if the acidic foods are excessive in the diet, it is easy to cause acidic blood and cause physiological acid-base balance imbalance in the body, and calcium deficiency often occurs.

Therefore, if you can eat some vegetables and fruits containing alkaline substances, you can achieve a dietary acid-base balance and nutrient balance.

A simple breakfast mainly includes steamed buns, porridge, porridge, vegetable platter, bread, noodles, milk, etc., which need to be reasonably matched to provide sufficient nutrition.

1. Grill or fry steamed buns, add porridge, pickles, and a dish of light soy sauce ginger and garlic juice as a spare dipping sauce as a condiment for students. Serve with fruits or vegetables, such as cherry tomatoes or cucumber slices.

2. Millet porridge, sausages, fried tofu cubes, vegetable platter (tomatoes, fruits, persimmon peppers or others), and steamed buns or buns can be selected as the main food.

3. Slices of bread or bread cubes, potato chips, sausages, broccoli, add a fruit, a cup of milk or nutritious tea (honey milk tea, honey chrysanthemum tea, etc.).

4. Staple seaweed clear soup strips, add an omelette, a few broccoli, fruits with grapes or grapes, and other fruits.

5. The staple food is Xiaolong buns, add eight-treasure porridge, or black rice porridge, or soybean milk, add braised tofu or other side dishes, and then appropriately match some vegetables and fruits to make it nutritionally balanced.

Notes:

1. You can't prepare breakfast without staple food. Many people know that milk, oats, jam and other nutrients are very nutritious, and think that it is very good to eat these in the morning, but in fact, the lack of staple foods is very unbalanced, because staple foods can provide carbohydrates, proteins and other nutrients, and they should be accompanied by coarse grain steamed buns, zongzi and so on.

2. Pay attention to buying breakfast on the roadside in the morning, and choose breakfast made by brand stores, such as Chinese-style hamburgers, etc., so that hygiene is guaranteed.

Healthy breakfast recipes need to meet four major elements: cereal energy, protein nutrition, alkaline soy milk, fruit and vegetable extracts, such as:

1. Fruits and vegetables: such as lettuce salad, cherry tomatoes, apples.

2. Drinks: orange juice, kiwi juice, soy milk, milk.

3. Staple food: bread, porridge, pasta.

4. Garnish: cold salad with shredded kelp and other side dishes.

5. Add food before lunch: walnuts, almonds and other nuts.

Precautions for eating breakfast:

1. There must be a rich variety of types, a balanced diet, and comprehensive nutrition;

2. There must be carbohydrates to replenish sufficient energy;

3. It is necessary to supplement vitamins, which are important nutrients that cannot be ignored, and the absorption rate of breakfast is the highest.

4. Drink a glass of warm water before breakfast, after a night's sleep, people consume a lot of water and nutrients from urine, **, and breathing, and are in a physiological state of water deficiency after getting up at breakfast.

5. It is not advisable to eat fried food frequently, because fried food has high fat content, which is difficult for the stomach and intestines to bear, easy to indigestion, and easy to induce gallbladder and pancreatic diseases, or make such diseases aggravated.

The above content referenceEncyclopedia — nutritious breakfast.

The above content referenceEncyclopedia — Breakfast.

Breakfast recipe 1: a cup of apple juice, a glass of milk, 3 slices of crepes with strawberry jam, 1 scrambled egg, 1 corn cake;

Breakfast recipe 2: 1 cup of orange juice, 1 cup of oatmeal with yogurt, 1 pancake, 2 eggs, 1 apple; Breakfast recipe 3: 1 cup grape juice, 1 pancake, 2 tablespoons peanut butter, 1 cup low-fat yogurt, 1 banana; Breakfast Recipe 4:

1 glass of orange juice, 1 cup of oats, 2 thin slices of toast with jelly or jam, 1 egg, 1 banana; Breakfast recipe 5: green vegetable ham quiche + biscuit yogurt + apple Composition: 1 green vegetable ham quiche, 1 cup of biscuit yogurt, half an apple.

Method: 1. Beat the eggs, add flour, chopped greens (the best part of the greens is leaves, so it will be softer) and minced ham, a little salt, and stir well. 2. Heat the pot, add a little oil, spread the above ingredients into cakes, and fry until golden brown on both sides.

3. Cut the biscuits into small cubes and stir with yogurt. Breakfast recipe 6: Vegetable and meat ravioli + egg fried bread + orange Composition:

1 bowl of vegetable and meat ravioli, 1 slice of egg fried bread, half an orange. Method: 1. Grind the shrimp meat and vegetables into a puree, add minced ginger and shallots, salt and a little water and mix well to form a filling.

2. Flatten the wonton skin and wrap it in the meat filling to make the wonton. 3. Put water into the pot and boil, put in the wontons to cook, remove and put it in a bowl, add soup and add a little seaweed, coriander, salt, sesame oil to taste, and it is ready. 4. Beat 1 egg.

5. Heat the pot, put a little oil, dip the bread slices in the egg mixture, put it in the pot, and fry until golden brown on both sides. Breakfast recipe 7: freshly squeezed orange juice, cereal porridge (soak the oats in milk overnight, then add chopped diced apples, light yellow raisins, a little malt, a spoonful of honey to make porridge), toast with a little butter, green tea.

Green tea and fresh orange juice, which contains a lot of vitamins. A large glass of soy milk can help you consume 30 to 40 mg of phytoestrogens, which is almost half the daily intake of Japanese people. Phytoestrogens have been shown to significantly reduce the chances of developing breast cancer.

4: Add the other half of the diced preserved eggs and continue to boil for about 20 minutes. Twenty minutes can be boiled the second preserved egg without lime taste, and at the same time soft and smooth, you can also eat preserved eggs when eating porridge, and the meat because it is boiling water, but also maintains a certain umami, especially delicious.

5: The porridge cooked in this way does not need to be salted, it tastes good, and it is easy to digest under the fire. If the porridge is a little sticky to the bottom, please do not use a spoon to pull the sticky skin at the bottom of the pot, otherwise the porridge will have a mushy taste, we usually put a light small spoon at the bottom of the pot and cook with the porridge, the water boiling process, the small spoon is also driven, can prevent the porridge from sticking to the bottom.

Finally, put it in a bowl and sprinkle some meat floss to make it nutritious and delicious! You might as well try it.

Coarse grains and fine grains, a hard-boiled egg, milk or soy milk, walnuts and almonds and other nuts 3-5, or a small handful of peanuts, a fruit.

A few upstairs are too general... What a healthy breakfast is varies from person to person...

There should be grains, such as steamed buns, bread, etc.; There is also protein, eggs are a good choice; Pair it with some vegetables and fruits.

Start by drinking water, soy milk and whole wheat bread or rice porridge and side dishes.

Breakfast recipes include porridge, cereal, milk, bread, nutritious breakfast cakes, etc., taking nutritious breakfast cakes as an example, the method is as follows:

Ingredients: 100 grams of toast, 1 sausage, 1 tomato, 3 eggs, 5 grams of chopped green onions, 2 grams of salt, a pinch of pepper.

1. Prepare the ingredients, as shown in the figure below

2. Cut the toast into small pieces, cut the sausage into small cubes, cut the tomatoes into cubes, and chop the green onions for later use, as shown in the figure below

3. Beat 3 eggs into the bowl, as shown in the figure below

4. Add some salt, as shown in the figure below

5. Sprinkle some pepper and stir well, as shown in the figure below

6. Heat the pan on the fire, pour in an appropriate amount of oil, put in half of the chopped green onion and fry it to make it fragrant, as shown in the figure below

7. Add diced sausage and stir-fry evenly, as shown in the figure below

8. Fry the diced sausage until the oil comes out, pour in the diced tomatoes and stir-fry as shown in the figure below

9. Add the sliced toast bread cubes and stir-fry evenly, as shown in the figure below

10. Pour the egg mixture evenly on it, as shown in the figure below

11. Sprinkle with the remaining chopped green onions, as shown in the picture below

12. The egg liquid is set, pour out and cut into pieces, and the breakfast cake is ready, as shown in the figure below